26 MAR: Adventure Race Prep 3

The weather just keeps getting more perfect for our outdoor training group. We turned up the intensity dial, as well as the specificity. Sport Specificity is essentially training in a manner specific to the sport or event you participate in. While many of the attendees are still in the general preparation stage, it's a good idea to gradually introduce sport specific training.

The Warm-up:
Two circuits of:
  • Squat x 10
  • Push-up x 10
  • Sprawl x 10
  • Plank x 30sec

After that, a nice stretching sequence of:

  • Down dog - Cobra - Inch Worm - Front split (or lunge) left
  • Down dog - Cobra - Inch Worm - Front split (or lunge) right

The Build-up:
Since the workout was much tougher, we cut back on the build-ups. Build-ups are done 20 yard drill + 20 yard run

  1. walking lunge + run x 1
  2. high knee + run x 2
  3. A-skip + run x 2
  4. Accellerations x 3

The Workout:
I introduced everyone to my favorite and yet most hated workout. I call it Countdown From Hell. 3 movements done in circuit fashion. Each time through you decrease 1 rep. 10-9-8-7......2-1.

  • 63lb T-bell swing
  • 63lb T-bell swing
  • Sprawls

I used a 63lb T-bell and finished in 10:51. My wife used a 35lb dumbbell and finished in 7:07. The fastest was my buddy Chris Smith who finished in 7-flat with a 35lb dumbbell.

Sport Specific:
We set-up a mini course using a "speed ladder" and some home-made hurdles. The course felt tougher than it was because we did it last. Since it was the first time through, we kept it simple, optional, and untimed. The min-course was linear and about 60 yards long

  1. At the starting line, you do 10 Knee-to-elbow push-ups the sprint to
  2. Speed ladder buzz-saw drill. We'll post a video of it next time as it would take lots of words. After that sprint to
  3. Hurdles. Prescribed was 2-legged hop over each of 3 hurdles, but most just got over however they could. Then sprint to
  4. Last cone and complete 10 burpees. After burpees, sprint back to starting line to complete.

Twice through and we were D-O-N-E!!!!! We finished with some good stretching as a cool down and called it a day.

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